Exercise to Lower and Manage your Anxiety

by Elysian Magazine

Anxiety is a little voice in your head that tells you that you’re not good enough, that you’re going to mess up, or that you’re just not cut out for the task at hand. For years, you may have let your anxiety run the show. You would avoid social situations, put off important tasks, and let your fears dictate your life. But eventually, you have to take control of your anxiety and find ways to lower it. And it turns out there are a lot of exercises that can help!

In this blog post, we’ll explore some exercises that can help lower anxiety in women over 40. Whether you’re dealing with general anxiety or something more specific, like panic attacks or social anxiety, these exercises can help. So if you’re ready to start feeling better, keep reading!


Reasons Why Anxiety Hits Women Above 40

It’s not that anxiety only attacks women of a certain age group. It can strike anybody at any time. However, some factors make middle-aged women more prone to anxiety:

1. Menopause

Women going through menopause are more likely to suffer from anxiety due to the hormonal changes taking place in their bodies. These changes can cause mood swings, irritability, and hot flashes, all of which contribute to anxiety. 

2. Aging Complex

It’s no secret- as we age, our bodies change. We may not be able to do the things we used to do with the same level of ease. This can lead to feelings of anxiety and insecurity. For example, women are more conscious of their appearance as they age and may feel like they do not measure up to society’s standards.

It’s normal to have some anxiety about aging, but let’s keep things in perspective. Remember that you’re not alone—nearly every woman goes through these changes.

3. Career Transition

For many women, their 40s are a time of significant career change. Whether you’re advancing in your field or starting over after taking some time off, it’s natural to feel anxious about the future. They are likely to be taking care of aging parents while still trying to raise children. This can be a lot to handle, and it’s easy to feel like you’re being pulled in too many directions.


How does Exercising Help With Anxiety?

You may not know, but exercising is not just good for your body. It also has a multitude of benefits for your mental health, including reducing anxiety. When you exercise, your body releases endorphins, which have mood-boosting effects. In addition, exercise can improve sleep quality, which is often disturbed in people with anxiety.

The link between exercise and anxiety is this: Exercise releases feel-good chemicals in the brain, known as endorphins. These work to block pain signals from reaching the brain. At the same time, they also produce a positive feeling in the body, similar to that of morphine. Endorphins are often referred to as the body’s “natural painkillers.”

So, in short, yes there is evidence that exercise can help to relieve anxiety. One study found that just 30 minutes of moderate-intensity exercise (such as walking) was enough to significantly reduce symptoms of anxiety in people with generalized anxiety disorder.

If you’re not used to exercising, start slow and gradually increase the intensity and duration of your workouts. There’s no need to push yourself too hard- just make sure you’re moving your body and breaking a sweat. Also, mix up your routine so you don’t get bored. Try different types of exercise or combinations.

Here are some tips on exercises that can help reduce anxiety for women above 40.

1. Start with Some Cardio

Cardio exercises, like running, jogging or a brisk walk are a great way to increase your heart rate and release tension. If you don’t like to exercise outdoors, there are plenty of cardio options available indoors. Treadmills, ellipticals, and stair climbers are all excellent choices. Just make sure you’re comfortable with the machine before you start.

2. Try Some Strength Training

Strength-training exercises are not just for bodybuilders, they can also help to relieve anxiety. In addition, lifting weights or using resistance bands can help to release endorphins, which have mood-boosting effects. If you’re new to strength training, starting slowly and gradually increasing the amount of weight you’re lifting is essential.

3. Get Your Body Moving

It’s important to get your whole body moving, not just your arms and legs. That’s why exercises like yoga and Tai Chi benefit people with anxiety. These forms of exercise promote relaxation and can be very calming. Many beginner-level classes are available if you’re ready to try yoga or Tai Chi.

4. Breathe Deeply

Deep breathing is a simple yet effective way to reduce anxiety. When you’re feeling anxious, your breathing becomes shallower and faster, making your symptoms worse. Deep breathing helps slow your heart rate and calm your nervous system.

5. Take a Break

If your anxiety is becoming too much to handle, to take a break! This doesn’t mean that you have to stop exercising altogether. Instead, take a few minutes by yourself to focus on your breathing and relax your body.


Being trapped in anxiety can be very frustrating. If you’re a woman over 40, don’t hesitate! Start moving and put these tips into practice. Remember, it’s never too late to start caring for your mental health.

The tips given in the above article can help reduce anxiety for women above 40. However, it is important to remember that everyone is different, and what works for one person might not work for another. If you find that your anxiety is not improving, talk to a mental health professional. They can help you create a tailored treatment plan that will work for you.

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